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Old 12-23-2013, 02:20 PM   #41
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Nice. PRs for reps is satisfying!
Good pressing. Glad to see dips in there.

My plan looks like this:

MON
DL: 135x5, 185x5, 205x5, 205x5, 205x5
MP: 45x5, 65x5, 85x5, 85x5, 85x5
Knee Raises
Weighted pull ups/chin ups
mobility work

WED
TBDL: 165x5, 185x5, 205x5, 205x5, 205x5
DBBP: 45x10, 45x10, 45x10, 45x10, 45x10
BB Row: 135x5, 145x5, 155x5, 155x5, 155x5
Rotational ab work
Weighted dips
mobility work

FRI
SQ: 135x5, 175x5, 195x5, 195x5, 195x5
BBBP: 135x5, 155x5, 165x5, 165x5, 165x5
DB Row: 45x10, 45x10, 45x10, 45x10, 45x10,
Side bends
Tricep work
mobility work

so, it's ramping the first 3 sets to the working weight.
It allows me to eventually work up the reps for PRs as well and for deloads i can keep the same format and just stop after 3 sets.

Those are my actual planned weights. I'm doing a bit of a reset to make sure my current minor injuries heal and to budget my energy for the conditioning work I need to do to prep for the tough mudder in September.
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Old 12-23-2013, 09:56 PM   #42
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Smash dat plan, and then some.
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Old 12-24-2013, 07:30 AM   #43
BobbyMac
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Quote:
Originally Posted by jdmalm123 View Post
Nice. PRs for reps is satisfying!
Good pressing. Glad to see dips in there.

My plan looks like this:

MON
DL: 135x5, 185x5, 205x5, 205x5, 205x5
MP: 45x5, 65x5, 85x5, 85x5, 85x5
Knee Raises
Weighted pull ups/chin ups
mobility work

WED
TBDL: 165x5, 185x5, 205x5, 205x5, 205x5
DBBP: 45x10, 45x10, 45x10, 45x10, 45x10
BB Row: 135x5, 145x5, 155x5, 155x5, 155x5
Rotational ab work
Weighted dips
mobility work

FRI
SQ: 135x5, 175x5, 195x5, 195x5, 195x5
BBBP: 135x5, 155x5, 165x5, 165x5, 165x5
DB Row: 45x10, 45x10, 45x10, 45x10, 45x10,
Side bends
Tricep work
mobility work

so, it's ramping the first 3 sets to the working weight.
It allows me to eventually work up the reps for PRs as well and for deloads i can keep the same format and just stop after 3 sets.

Those are my actual planned weights. I'm doing a bit of a reset to make sure my current minor injuries heal and to budget my energy for the conditioning work I need to do to prep for the tough mudder in September.
Interesting. Looks like you got different exercises every day. Hopefully it won't get boring that way. Good luck getting over your injuries. I know those suck. Just looked up what the heck the tough mudder thing was. Looks pretty hardcore. Good luck with that!

Quote:
Originally Posted by BendtheBar View Post
Smash dat plan, and then some.


Another day of PRs for me. Had 2 dudes in the gym come up and tell me how amazed they were at the amount of weight I was lifting (my gym is filled with little fellers). Felt good anyway.

Here's my newly-raised bar to smash in 2014:

Deep Squat: 6x120, 5x120, 4x120, 3x120kg
RDLs: 10x100, 8x120, 8x120, 6x125
DB Lunges: 4x6x20kg DBs
abs

Had some issues with leaning forward on my squats but was otherwise able to get pretty deep without any butt wink issues (I think). My back will let me know the real story tomorrow but for now it feels great. I would have gone heavier with the RDLs but had grip issues again. This problem should be solved when I get my new Versa Gripps for Christmas.

Have a great Christmas, everyone!
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Old 12-24-2013, 09:59 AM   #44
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Another nice session!

Versa Gripps...cool
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Old 12-27-2013, 05:16 AM   #45
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My PR streak ended today with the exception of cable rows, but those aren't that awesome anyway. I think I was a little dehydrated and under-rested overall.

Here's what my workout looked like:

Pull-up: 10, 10, 10, 8
Chin-up: 10, 10, 10, 10
BB Rows: 8x70, 9x70, 9x70, 8x75kg
Cable Rows: 8x100, 6x100, 6x100, 6x100kg

Tomorrow's my last workout of 2014 and then it's on to my new 5x5.
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Old 12-27-2013, 10:32 AM   #46
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Quote:
Originally Posted by BobbyMac View Post
Mon:
Squat 5x5
Bench 1x5
Row 1x5

Wed:
Squat 5x5
Deadlift 5x5
Military Press 5x5
Chins 5x5

Fri:
Squat 1x5
Bench 5x5
Row 5x5

I'm thinking:

Mon: planks (3 sets), BB shrugs (3x8)
Wed: weighted sit-ups (3x20), Dips (3x max)
Fri: planks (3 sets), close-grip bench (3x8)

I'd be very interested in hearing anybody's opinions on this. If I don't hear from anyone I'll be forced to re-post this somewhere else!
I would drop the 1x5 rows and use pullups or inverted rows. Or One arm dumbbell rows. This is a back intense workout. The one day of rowing will relieve some lower back strain, plus I think there is a lot of value in pullups and one arm rows.

Deadlifts I would limit to a 3x5. That will serve you well. If you ever drop that middle squat day then maybe increase the deadlift volume. I would finish out deadlifts with 2 sets of power shrugs, and then do some curls on Monday.

Hope that helps
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Old 12-27-2013, 11:07 AM   #47
BobbyMac
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Quote:
Originally Posted by BendtheBar View Post
I would drop the 1x5 rows and use pullups or inverted rows. Or One arm dumbbell rows. This is a back intense workout. The one day of rowing will relieve some lower back strain, plus I think there is a lot of value in pullups and one arm rows.

Deadlifts I would limit to a 3x5. That will serve you well. If you ever drop that middle squat day then maybe increase the deadlift volume. I would finish out deadlifts with 2 sets of power shrugs, and then do some curls on Monday.

Hope that helps
Yeah that helps a lot. I was thinking about doing DB rows in place of BB rows anyway. Instead of chin-ups I was thinking of doing pull-ups since I really like pull-ups. Otherwise, I think I'll try it as is. If my quads and back just aren't handling it that well then I'll do as you suggested and maybe drop the squats and do a 3xdeadlift with power shrugs.

If you have any input as to what my assistant exercises should look like, feel free to let me know!
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Old 12-28-2013, 10:24 AM   #48
BobbyMac
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Default Last Training Session of 2013

Being my last session of 2013, I finished strong this year. I unfortunately won't be picking up any weight again until around Jan 2, 2014. Our family is meeting up for the holidays in the US and I'll have to suffer through starting up a new program in hotel "fitness centers".

Here's what my numbers looked like today:

Military Press: 10x50, 8x52.5, 7x55, 57.5kg
Alternate DB press: 7x24, 6x24, 6x24, 6x24kg DBs
Shrugs: 4x8x50kg DBs
Upright Rows: 10x47.5, 10x50, 9x52.5, 9x55kg
Abs: 5x20

Since all my numbers are finally in after my last session, here's the progress I've made this year (starting at the end of July 2013)...

Body Weight +~7kg
Body Fat ?

Lifts (all in KG):
Bench Press: (July) 5x80, (December) 7x107.5
Squat: (J) 5x95, (D) 6x120
BB Row: (J) 5x70, (D) 9x70
DL: (J) 5x80, (D) ? (not tested)
Military Press: (J) 5x60 (seated), (D) 10x50 (standing)
Pull-ups: (J) 8xMAX (at 96kg), (D) 12xMAX (at 99.5kg)
Dips: (J) 9x96kg, (D) 12x99.5kg

Aside from these quantitative measurements, I've made progress qualitatively as well; I've found that military presses are more challenging yet more worthwhile If I stand rather than sit. I've found that I enjoy squatting and will continue to try and squat as low as I can go well into 2014. My form has gotten better on all exercises and I haven't had any back problems when squatting/RDLing in a while.

I'm really looking forward to continuing to smash PRs and get strong in 2014.
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Old 12-28-2013, 12:58 PM   #49
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Destroy 2014 man.
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Old 12-28-2013, 05:42 PM   #50
BobbyMac
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Here's my last post of the year. I leave for the States in 2 days and I'll try and post my jetlagged hotel fitness room workouts when I can, but I'll leave off on my 2013 log with the final draft of my workout plan for the next few months. In the end, I decided that both squats and DL are a priority so I scheduled them on the same day although never with a full 5x5 concurrently. You'll see...

Mon
Squat 5x5
DL 1x5
PR 1x5
Curls (not settled on what type yet) 3x8
Weighted sit-ups 3x~20
Dips 3xMAX

Wed
Squat 5x5
Bench 5x5
DB Row 5x5
Pull-up 5x5
Power Shrugs 3x5
Planks 3xMAX

Fri
Squat 1x5
DL 5x5
PR 5x5
Curls 3x8
Weighted Sit-ups 3x~20
Dips 3xMAX

Happy New Year everybody!

Quote:
Originally Posted by BendtheBar View Post
Destroy 2014 man.
Thanks for all the help this year, Beast. See you in 2014.
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Last edited by BobbyMac; 12-29-2013 at 04:42 PM.
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